Exercise Codex 1

This page is a compilation of the newest Exercise Entries to the Deezify Codex.

These are not full workouts but are exercises or techniques to add to your workouts.


chest exercise: dumbbell floor press orc

PRESSIN' THE HEAVENS

DB FLOOR CHEST PRESS
4 SETS X 8 REPS (2010) REST 60s
(2s LOWER - 0 - 1s PRESS - 0)
LAY ON FLOOR WITH BENT KNEES OR FLAT
SHOULDER FRIENDLY/ TRICEPS DOMINANT


Mondays can be challenging to get a bench on Chest Day. Here's a backup plan.

Dumbbell floor presses. I'll keep this short & sweet.

Add mass to pecs, size to your triceps and keep your shoulders safe.

It's a limited range of motion since your elbows cant pass through the floor.

It's safe on the shoulders because they aren't dangling off the bench.

You can also do barbell floor presses but you'll need a power rack for that. The dumbbell floor press is a great weapon in your arsenal.

Press the Heavens.


tricep exercise: tri pushdowns bulk warmup

TRI THESE WARM PIPES

A1 CABLE/ROPE TRICEP PUSHDOWNS OUTWARDS
A2 CABLE/ROPE TRICEP PUSHDOWNS DOWNWARDS
5 SETS X 10,10 REPS REST 30s
USE LIGHTER WEIGHT - APPROX 30%


This compound set is one of my regular warmups before benching.

Warm up that Tricep Meat before your chest workout because triceps are tremendous helpers with your bench.

Use lighter weight with lots of reps and little rest in between.


bicep exercise: barbell bicep challenge

PENITENTIARY CURL CHALLENGE

BB BICEP CURLS
3 SETS X AMRAP
AS MANY REPS AS POSSIBLE
BACK AND FORTH - NO REST
BEST OF 3 WINS


Let you Bro know it's time for The Penitentiary Curl Challenge.

Push each other to the limit and reap the growth rewards.

Round One, Curl!


leg exercise: dumbbell farmers walk viking

VALHALLAN WALK

DB FARMER’S WALK
5 SETS X 1 LAP (100FT)
(85% BW) Rest 120s
USE 85% OF BODYWEIGHT (bw)
EG: BODYWEIGHT 240LBS -USE 200LBS TOTAL(2 X 100LB DB)


Does a bear crap in the woods? It sure does. But if you don't post it on the 'gram it doesn't exist, right?

If I go into radio silence for a day or 2, I'm just working on projects.

Last night I needed an ass kicking workout cleanse.

First, was the barbell back extension. Built up to a couple sets of 385 singles. Fired up the low back, glutes, and hammies.

Then farmer's walks (2x100 db). Total brutality. Loved it.

Respect to everyone putting in the work quietly.

Valhalla forever!


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